I WILL NEVER, EVER! SELL OUT. Apart from wanting some bigger guns. I'm finally at the point where I'm proud, and satisfied with my physique.⠀
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What you don't see is the consistent hard work, the failures, wasted time, money, energy and false hope that took me from the guy they used to call 'Golem', or 'twiggy' in school. To a point where I at least look like a might lift... maybe.⠀
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Because I've felt the hopeless-ness of repeated disappointment, despite doing what I thought was 'everything right'. Putting in the effort and getting no return.⠀
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You'll never see me post some bullshit 'OxyShred, fat burning coffee, intolerance testing, neurotransmitter, gut health, hormonal' horseshit EVER... and I mean it.⠀
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BTW you can use my discount code for ketone BCAA's: fuckEHP.⠀

This is my review of @picknmixoats who very kindly sent me a selection of their oaty combos. I chose apple crumble custard flavour which is essentially apple crumble flavour oats with a crumbled up CUSTARD CREAM on the top. Made with semi skimmed milk it’s 339 calories, 25g protein (MPS ✅). If you like oats, apple crumble, custard creams, and protein, this could be the oats for you. The calories are a bit on the high side, but they felt reasonable for the contents and flavour (you get a biscuit, be grateful 🤷🏾‍♂️). Anyway, I give this a solid 6/7 and I look forward to trying the other flavours. The last day for Christmas delivery is Thursday and if you use the discount code SANTA (this is not personal to me which means I am not an #influencer YET 😔) you can get a box for £9.99 delivered.
#oats#food#nutrition#review#protein#macros

Oops Forgot to post these with the first one ☺💚😍@ogzfireweed concentrates are my absolute favorite and there are a lot of top favorites on my list. But ogz fireweed says it best "nothing but the fire" Is correct ☺ 🔥 💚💚💚

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Coaching: Its a 2 way contract!
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The phrase ‘you get what you pay for’ is usually pretty accurate
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However in personal training/ coaching, merely signing up isn’t enough, you have to work for it too!
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When a client signs up to work with me I view it as a verbal agreement between us
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From me you should expect:
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Professionalism, feedback, critique, understanding, attention and results
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However this works both ways
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Now by no means do I expect the ‘perfect client’ who is 100% 7 days a week, 365 days per year; in fact far from it
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However what I do require
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1. Most importantly a real desire to change for the better
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2. Trust and honesty
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If you have had a bad day, say, tell me; that way we can come to terms with the problem and plan a solution
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3. Communication and feedback; this links to the previous, but without any data then your coach is guessing
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4. A willingness to work hard, accept failures and push forward
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Ask any good coach and I guarantee you that money is not the driving force behind their line of work
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For me it’s about helping someone achieve a goal and often changing the way they view themselves, and life in general.
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That’s what gets me up in the mornings
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A good coach can show you the right path, but you still have to choose to walk it 💯🙏

Great post on on how not to sabotage yourself over the festive season.
#Repost @nextstepnutrition with @get_repost
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You could also apply this to Christmas Dinner if you wanted to...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How to enjoy a roast dinner while losing weight and not tracking your calories⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's easy to get into a sabotage mindset at the weekend, especially when a family roast is on the cards⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, sabotage mode is always to be avoided at all costs!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rather than having a restrictive mindset or thinking in all or nothing terms, try having a sense of balance and making up where you can⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you have fast or have a low kcal breakfast, you can probably last until dinner time. You can then have a roast dinner guilt free, without restricting or bingeing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Later on, you'll probably notice you aren't that hungry anyway, if you really pay attention. Then you can enjoy a light tea, and go to bed in the knowledge your calorie deficit is still intact, and you haven't really restricted yourself at all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't use weekends as an excuse to go off the wagon completely just because there may be some social occasions or comfort food. There are no bad foods - just bad diets!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who may find this useful!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#nextstepnutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#nutrition#nutritioncoach#nutritioncoaching#fatloss#fatlosscoach#fatlossdiet#fatlosstips#diet#diettips#dieting#dietingishard#dietjourney#weightloss#weightlosscoach#weightlosstips#evidencebased#mnu#macros#iifym#flexibledieting#weightlossjourney

ABS ❌Don’t train them!!!! -
Yes, you read that right!
———————————————————-What if I told you that there is a much efficient and easier method to getting strong abdominal wall, and this is 👇NOT TO DO THEM! . -
Yes, less is more. I am going to give you a how to. •Learn how to brace, and truly engage the core. Then •Do compounds lift with that same core actually doing the work , protecting your back spine and stabilising you) •Add to your program here and there some kind of a ab excersise that works them while there are stretched. But just something like once per week. That’s it. Who knew 🤷‍♀️
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Examples are the hanging leg raises, I really like them, but it’s crucial that you activate and learn how to perform those, so that you don’t end up working those already overworked hip- flexors🤷‍♀️
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And yes, get your nutrition sorted out!
Ps. I don’t know, I guess o tried to find my pretty profile but turns out flexed ab pose plus favourable profile are bit of a mission impossible😆
#nutrition#hitched#abs#abtraining#raises#legraises#compunifts#corbracing#cleaneating#macros#coaches#nutrtioncoaches#fitness

CURRENT REST DAY DIET 🥩🥦🍳
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As promised, here is my current diet set up on a rest day 📝😴💪🏾
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For me, there is more to rest day plan than meets the eye 👀 It is set up very purposely to take a number of things in to consideration: 🤓🧠📚
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➡️ ENERGY BALANCE 🔥 Energy demands on a rest day are normally less. Therefore a reduction in calories is a good move in order to reduce the accumulation of to much excess body fat. The goal is to grow muscle, not just your waistline. Be realistic with the numbers your body needs 😉
➡️INSULIN SENSITIVITY 🍚🍪🍭 On my training days my carb intake is dramatically increased. Blood sugar (glucose) levels are then elevated. Perfect for performance and muscle growth, but not something you want constantly. A reduction in carbs on rest days or low activity periods of the day will ensure insulin sensitivity remains optimal = Healthier/Better gains long term ❣️💪🏾
➡️EFFICIENCY 💯 The human body is a lot more efficient at partitioning nutrients when BF% levels are kept at a reasonable level. Basically don’t go eating anything and everything chasing scale weight 🐷 Use session strength and energy as indicators for your progress 📈 If you’re getting stronger, muscle tissue is growing. Focusing just on getting heavier could just mean you’re getting fat 🤷🏽‍♂️
➡️HORMONAL RESPONSE 🥑🥥🥜 I Increase fats on a rest day for a number of reasons. Firstly to ensure I’m meeting my calorie demands for the day in the absence of higher carbs. Secondly to increase satiety and make sure I’m not getting hungry. Fats generally prolong the digestion process keeping me fuller for longer. Lastly (although there’s tons more reasons) for hormonal response. Increasing healthy fats has massive benefits on natural testosterone production, brain function, cell health and the list goes on.... 💪🏾🧠❣️
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On a rest day you could just say, I’m doing less so I’m gonna eat less 😏 Or you could be smart about it and use some of these guidelines to improve your health and your gains 💯 Muscle growth is a marathon, not a sprint. This process is all about longevity, so keep your body responding optimally and you will reap much better rewards 😌